This program is designed to help you build strength. You will spend the next twelve weeks working on compound lifts that involve multiple muscle groups, greater ranges of motion, and lifts that translate into your everyday life. Building strength is an invaluable part of lifting weights and will leave you feeling confident in the gym and strong in your body.
 
The "at home" version of this program requires dumbbells, bands, and a bench. If you don't have a bench, you can do most of the exericses from the ground or improvise with a physioball. 
 
This program is 12 weeks long. It has zero running or cardio requirements, but suggests hitting 10,000 steps on your off-days.